As a new mum (or any kind of mum) it’s so important to energise yourself with nutritious food and an active lifestyle incorporating self care but it’s often the hardest thing to achieve.
Your life has changed dramatically and suddenly you are responsible for another human life – a pretty helpless and needy one!
A severe lack of sleep night after night can lead to extreme exhaustion which combined with hormonal changes can lead to food cravings for sugar and processed carbs.
For your own health and the health of your bub though, your body and your baby require a steady supply of vitamins and minerals to recover and fuel you through the busy months (and years) ahead.
So here are some tips for keeping on top of YOUR health so you can be the mummy your bub needs you to be.
- Hydration – drink plenty of good quality water. Coffee, alcohol and soft drinks aren’t great choices. (If you are deeply attached to your caffeine hit, try to enjoy it in the morning in a relaxed setting). Breastfeeding is thirsty work. As well as plenty of water include raspberry and nettle tea to aid your recovery and aid lactation.
- Attempt to eat with 2 free hands. I deeply believe in close contact with your bub but where possible eating while not holding your bub is preferable. The first few weeks and months can be so engulfing but being present and mindful when eating will help your health and digestion.
- Make a wholesome brekkie a priority to the start the day well. Avoid sugary, processed cereals and opt for organic eggs, sautéed kale and spinach, wild mushrooms, nitrate free bacon and avocado. If you’re rushing to get out of the door a wholesome shake can be a great quick option. You can include things like leafy greens, berries, fruit, chia seeds, flaxseeds, maca root or whatever tastes great and makes you feel great too.
- For lunch and dinner choose foods like GREENS, GREENS, GREENS, sweet potato, organic chicken, wild caught salmon, vegetables and seaweed. If grains work for your body go for quinoa, brown rice, oats, amaranth and millet or buckwheat. Eat lots of healthy fats like avocado, coconut oil, flaxseed, chia seeds and olive oil (unheated). Bone broth (chick, lamb, beef) is so nutritious and healing for the gut. Make your own. Use herbs and spices like cumin cardamom, fenugreek, ginger, mint and fennel seeds. Activated or raw nuts and seeds are great for snacks as are berries.
- When breastfeeding the following foods are best to avoid: dairy, citrus fruits, peanuts, spicy foods, beef, raw garlic and onion, soy products, wheat/gluten and cruciferous veggies like broccoli, cabbage and cauliflower.
- Fitness – Often new mums want to lose the baby weight quickly but being a new mum is a time to rest, recover and to nurture yourself and the new person in your life. My advice would be to have your midwife, doctor or women’s health physio check you for abdominal separation and/or pelvic floor weakness. Your core muscles will need to be strengthened after the pregnancy and birth so physio Pilates can be very beneficial.
- Walking is the best way to get moving in the early days after having a baby. Ensure your wrists are in line with your hands when pushing a pram or use a baby carrier that distributes the weight evenly you’re your hips to prevent injuries. Running should only be introduced at 4 months post partum if no pelvic floor weakness is present.
- Finally, while your whole life has changed and you are totally consumed by your new angel, don’t forget to make time to care for yourself as well. YOU are a top priority too. Remember, your baby will do well if you are doing well.